Is it Safe to Consume Raw Cinnamon? Understanding the Risks and Benefits

November 1, 2025 •

4 min read

According to the National Center for Complementary and Integrative Health, cinnamon is likely safe when consumed in amounts typically used for food flavoring. However, concerns arise when people consume raw cinnamon in larger quantities, especially regarding the levels of coumarin in the more common Cassia variety.

Quick Summary

This guide explores the safety of consuming raw cinnamon, detailing the critical differences between Cassia and Ceylon types. It examines the health risks associated with high coumarin intake, potential allergic reactions, and safer consumption practices.

Key Points

Cassia vs. Ceylon: The primary safety concern is coumarin, which is high in common Cassia cinnamon but only trace in expensive Ceylon cinnamon.
Liver Damage Risk: Excessive and prolonged consumption of high-coumarin Cassia cinnamon can lead to liver toxicity and damage, especially for those with pre-existing liver conditions.
Respiratory Danger: Inhaling raw cinnamon powder, as popularized by the 'cinnamon challenge,' can cause severe choking, gagging, and lead to aspiration pneumonia.
Medication Interactions: Large doses of Cassia cinnamon can interact negatively with diabetes and blood-thinning medications, and with drugs that affect the liver.
Moderate Daily Intake: A daily dose of around 1/2 to 1 teaspoon of cinnamon is generally considered safe for most healthy adults, with Ceylon being the safer option for regular, higher consumption.
Check for Contamination: Due to recent reports of lead contamination in some brands, check food safety alerts and consider sourcing cinnamon from reliable, major brands.

Understanding the Safety of Raw Cinnamon

Consuming raw cinnamon, particularly in powdered form, has garnered attention due to both its purported health benefits and well-documented risks. The primary factor determining safety is the type of cinnamon and the quantity consumed. Raw, powdered cinnamon can be irritating to the throat and lungs if inhaled, and in excessive amounts, it can pose significant health hazards, most notably liver damage. Moderation and awareness of the type of cinnamon you are using are crucial for safe enjoyment of this popular spice.

The Critical Difference: Cassia vs. Ceylon Cinnamon

Not all cinnamon is created equal, and this distinction is the most important consideration for those concerned about safety. The two main types available are Cassia (or 'regular') cinnamon and Ceylon (or 'true') cinnamon.

Cassia Cinnamon: This is the most common and inexpensive type of cinnamon sold in North America and Europe. It comes from the bark of Cinnamomum cassia trees and contains high levels of a compound called coumarin. In large doses, coumarin can be toxic to the liver.
Ceylon Cinnamon: Also known as 'true' cinnamon, Ceylon is native to Sri Lanka and has a lighter, sweeter, and less pungent flavor. Crucially, it contains only trace amounts of coumarin, making it a much safer option for frequent or larger consumption.

Health Risks of Excessive Raw Cinnamon Consumption

Beyond the potential liver damage from coumarin in Cassia cinnamon, there are other risks associated with ingesting excessive amounts, especially in its raw, powdered form.

Breathing Problems: The fine texture of powdered cinnamon makes it easy to inhale accidentally. This can irritate the lungs and throat, causing coughing, choking, and breathing difficulties. For individuals with asthma or other respiratory conditions, this can be particularly dangerous and can lead to aspiration pneumonia. The viral "cinnamon challenge" is an extreme and unsafe example of this risk.
Mouth Sores and Allergies: Cinnamon contains cinnamaldehyde, which can trigger allergic reactions in some people. This can manifest as mouth sores, a burning sensation, or general irritation.
Lowered Blood Sugar: While some studies show that cinnamon can help regulate blood sugar, consuming too much could potentially lower it to dangerous levels, especially for those on diabetes medication. This can cause dizziness, fatigue, and other symptoms of hypoglycemia.
Drug Interactions: The coumarin in Cassia cinnamon is a natural blood thinner. Consuming large quantities, especially when taking other blood-thinning medications or drugs that affect the liver, can be dangerous.
Heavy Metal Contamination: Recent reports from organizations like Consumer Reports have highlighted that some commercially available cinnamon powders contain high levels of lead. This is a serious concern, especially for children, as lead can accumulate in the body and cause lasting harm.

Comparison: Cassia vs. Ceylon Cinnamon


Feature	Cassia Cinnamon	Ceylon Cinnamon
Origin	China, Indonesia, and Vietnam	Sri Lanka and Southern India
Coumarin Content	High	Very low, trace amounts
Flavor Profile	Strong, spicy, and pungent	Mild, sweet, and more complex
Color	Dark reddish-brown	Tan or light reddish-brown
Price	Inexpensive, widely available	More expensive, specialty item
Physical Form	Thick, hard single-layer quills	Thin, delicate, paper-like inner bark, multiple layers

How to Consume Cinnamon Safely

For most people, sprinkling a small amount of cinnamon on food is completely safe. However, for those who consume cinnamon frequently or in larger doses (e.g., for health purposes), these practices are recommended:

Choose Ceylon Cinnamon: If you plan to consume cinnamon regularly or in quantities larger than a typical spice, opt for Ceylon cinnamon to minimize coumarin intake. Look for "Ceylon" or "True Cinnamon" on the label.
Mind Your Dosage: The European Food Safety Authority sets a tolerable daily intake (TDI) for coumarin at 0.1 mg per kg of body weight. For Cassia cinnamon, this often equates to less than a teaspoon per day for many adults.
Mix, Don't Inhale: Never attempt the "cinnamon challenge" or consume large spoonfuls of dry powder. Instead, mix the spice into food, beverages, or recipes to avoid inhalation risks.
Consult a Professional: If you are on medication for diabetes, liver issues, or blood thinning, talk to a doctor before increasing your cinnamon consumption, especially through supplements.
Stay Informed on Recalls: Follow food safety alerts from reliable sources like the FDA to be aware of potential heavy metal contamination in certain brands.

Conclusion: Moderation is Key

So, is it safe to consume raw cinnamon? The answer depends heavily on the type and amount consumed. For the average person adding a dash to their oatmeal or coffee, the risks are minimal. However, regular consumption of large amounts of the cheaper Cassia variety poses risks due to its coumarin content, potentially leading to liver damage. By being aware of the key differences between Cassia and Ceylon cinnamon and practicing moderation, you can safely enjoy the flavor and potential health benefits of this ancient spice without undue risk.

For further reading on the medicinal properties of cinnamon, visit the National Center for Complementary and Integrative Health website.

Frequently Asked Questions

The main risk, particularly with the cheaper Cassia variety, is liver damage from high levels of coumarin. Consuming large quantities of dry, powdered cinnamon also risks inhalation, which can cause severe respiratory problems.

Cassia cinnamon is generally darker, spicier, and comes in a thick, hard, single-layer stick. Ceylon, or 'true' cinnamon, is tan, has a milder flavor, and is composed of delicate, multi-layered inner bark.

Yes, the "cinnamon challenge" is extremely dangerous. Inhaling the dry powder can cause choking, gagging, and severe respiratory distress, potentially leading to pneumonia, lung damage, or a collapsed lung.

For most healthy adults, a daily intake of up to 1 teaspoon (2-4 grams) of cinnamon is generally considered safe. However, if using Cassia cinnamon regularly, intake should be limited to well under this to avoid coumarin toxicity.

Yes. Large doses of Cassia cinnamon can interact with blood thinners like warfarin and certain diabetes medications, potentially causing unsafe drops in blood sugar or increased bleeding risk. Consult a doctor if you take these drugs.

Some people are sensitive to cinnamaldehyde in cinnamon and may experience allergic reactions, including mouth sores, oral irritation, skin rashes, or hives.

Pregnant or breastfeeding women and children should consume cinnamon only in food quantities and avoid supplements. Due to a smaller body size, children are more vulnerable to coumarin's effects, and some products have been recalled for lead contamination, which is especially harmful to them.